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Puff pastry vs. Salami — In-Depth Nutrition Comparison

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Significant differences between puff pastry and salami

  • The amount of vitamin B12, vitamin B6, copper, vitamin B5, zinc, manganese, and phosphorus in salami is higher than in puff pastry.
  • Salami covers your daily sodium needs 65% more than puff pastry.
  • Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of salami is 28.

Specific food types used in this comparison are Puff pastry, frozen, ready-to-bake, baked and Salami, cooked, beef and pork.

Infographic

Puff pastry vs Salami infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Salami
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.5% 28% 59% 119% 80% 82% 227% 128% 171%
Contains more IronIron +66.7%
Contains less SodiumSodium -85.5%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +409.7%
Contains more CopperCopper +210.4%
Contains more ZincZinc +442.6%
Contains more PhosphorusPhosphorus +218.3%
Contains more ManganeseManganese +97.6%
Contains more SeleniumSelenium +27.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Salami
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 15% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin KVitamin K +409.4%
Contains more FolateFolate +1733.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +38.4%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2315.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1408.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Salami
3
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more FatsFats +48.6%
Contains more CarbsCarbs +1804.2%
Contains more ProteinProtein +195.3%
Contains more WaterWater +510.7%
Contains more OtherOther +366%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Salami
1
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -40.9%
Contains more Poly. FatPolyunsaturated fat +778.9%
Contains more Mono. FatMonounsaturated fat +26%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Puff pastry Salami
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Puff pastry Salami DV% diff.
Polyunsaturated fat 22.228g 2.529g 131%
Sodium 253mg 1740mg 65%
Vitamin B12 0µg 1.52µg 63%
Vitamin B6 0.019mg 0.459mg 34%
Cholesterol 0mg 89mg 30%
Protein 7.4g 21.85g 29%
Copper 0.115mg 0.357mg 27%
Vitamin B5 0mg 1.201mg 24%
Zinc 0.54mg 2.93mg 22%
Manganese 0.495mg 0.978mg 21%
Fats 38.5g 25.9g 19%
Phosphorus 60mg 191mg 19%
Saturated fat 5.502g 9.316g 17%
Choline 6.2mg 93.5mg 16%
Vitamin B3 3.8mg 6.053mg 14%
Carbs 45.7g 2.4g 14%
Folate 55µg 3µg 13%
Iron 2.6mg 1.56mg 13%
Selenium 24.5µg 31.3µg 12%
Vitamin K 16.3µg 3.2µg 11%
Calories 558kcal 336kcal 11%
Vitamin B2 0.258mg 0.357mg 8%
Potassium 62mg 316mg 7%
Fiber 1.5g 0g 6%
Monounsaturated fat 8.828g 11.127g 6%
Vitamin D 0IU 41IU 5%
Vitamin D 0µg 1µg 5%
Vitamin B1 0.323mg 0.367mg 4%
Vitamin E 0.55mg 0.22mg 2%
Calcium 10mg 15mg 1%
Magnesium 16mg 19mg 1%
Net carbs 44.2g 2.4g N/A
Sugar 0.75g 0.96g N/A
Trans fat 0.586g N/A
Tryptophan 0.086mg 0.114mg 0%
Threonine 0.198mg 0.521mg 0%
Isoleucine 0.275mg 0.675mg 0%
Leucine 0.514mg 0.929mg 0%
Lysine 0.144mg 1.107mg 0%
Methionine 0.131mg 0.301mg 0%
Phenylalanine 0.367mg 0.481mg 0%
Valine 0.312mg 0.668mg 0%
Histidine 0.158mg 0.359mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Salami
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Puff pastry
57%
Salami
Minerals Daily Need Coverage Score
43%
Puff pastry
91%
Salami

Comparison summary

Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 1487mg)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 3.814g)
Which food is cheaper?
Puff pastry
Puff pastry is cheaper (difference - $2.7)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/nutrients
  2. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.